Strength –

Every 3min x 4

Thrusters x 15

Workout –

12min AMRAP

15 x Burpees

25 x KB Swings

50 x Air Squats

Strength Notes –

The aim of this strength piece is to work on the cycling of reps at speed. The 15 reps should be as fast as possible without stopping between reps. Athletes should hold the weight across the 4 sets at a weight that is challenging but can be performed unbroken in a touch and go style.